How I Lost Weight and Became a 52-Year-Old with a Metabolic Age of 37 Who Boxes 4 Times a Week

At the end of 2022, I started changing my clothing sizes.
My knees hurt a little.

157cm, 49 years old, 29.9% body fat, 54.3kg.

A while ago, a large supermarket opened incredibly close to my house, you know?
In the evening, fried foods and meatballs are lined up with discount stickers as if they're saying, "You can buy us now, you know."

……I mean, you end up buying a little bit of that every day, don't you!

As a result, my weight gradually, slowly, crept up.

"Mom, you should lose some weight."
My daughter kept pestering me about it. And then there was my own body, as my pants were starting to feel tight around the waist.

Pushed by these two things, I decided to get serious about dieting for the first time in 15 years.

Meeting Asuken, and the shocking truth

Actually, I successfully lost weight once before, 15 years ago.

Back then, "recording diets" were popular, so I bought a dedicated notebook at a bookstore and just kept recording everything I ate every day.

I got so used to it that after filling it up for a month, I was able to use a regular notebook from the second month on.

And then, 2022.
Now, it's the era of apps. I installed "Asuken".

At first, it was free for one month. Since I was able to keep it up every day, I upgraded to the paid version.

For store-bought food, you just scan the barcode. For home cooking, you just search for the menu. It's too easy. If the portion is large, you can set it to 1.3 servings, and if it's small, 0.7—it's super simple.

I thought, "This is it!" but no sooner had I thought that than I hit a shocking reality.

――Is this really all the calories a woman in her late 40s needs to stay active for a day!?

I was eating nearly double that.
No, I'm confident I could eat even more.
No wonder I was gaining weight.

But conversely, you can stay active and lose weight properly with just the amount you need.

Once I understood that, how to "eat happily" within a limited calorie count turned into a game.

For those who can't keep up with Asuken—my 4 tips for "loose consistency"

From here on, I'll introduce my own "way to keep up with Asuken."
I've been entering data for over two and a half years, but—I haven't missed a single day!

1. Record your weight and body fat every day

This becomes the motivation for everything!
I wake up in the morning, go to the bathroom, and weigh myself naked when I'm at my lightest.
It's the lightest I'll be all day, and it's easy to make into a routine.

2. Enter your data the day before!

My breakfast is almost the same every day.
And for lunch, don't you usually have an idea of "what should I eat tomorrow?"
If you're a homemaker, you've probably already decided on dinner to some extent.

So, I enter everything the day before.

"What did I have for lunch today?"
Just not having the stress of trying to remember that at night makes things so much easier. On the day itself, you're just checking your answers.

3. Eat what you want to eat!

Dieting is hard to stick with if you're always depriving yourself.
That's why I say,eat what you want to eat.

If you think, "I want to eat katsudon tomorrow!", enter it the day before.
That's where your skills really come into play.

How do you structure your day with the remaining calories?
Yogurt for breakfast, a vegetable-packed miso soup for dinner...
Because,I absolutely want to eat that katsudon.

4. Reduce by one

Were you eating 5 pieces of fried chicken?
Well, let's make it 4 starting today.

If there are only 4 on your plate from the start, you can really savor them.
Plus, you lose weight. It's the best.

Want to eat a melon pan? Then just have half.
Why not eat the other half tomorrow?

Doesn't it feel like a little bonus to be able to enjoy a melon pan for two whole days?

Even that common housewife habit of "eating the leftovers because it's a waste"—
just by stopping that,you can save up a little bit of calories.

5. Aim for 70 points!

It doesn't have to be perfect.
The goal isa health score of 70 or higher.

When you log your food, you can see what's missing in your nutritional balance.

Then, you can easily make up for it by adding seaweed to your miso soup or sprinkling sesame seeds on your tofu,for example.

Often, a low score on Asuken isn't due to nutrition, but "lack of exercise."
If your step count is low, just march in place!

In those 10 minutes,your metabolic age might just get younger.

As a result, I lost 7.9kg in one year.

My weight went down. My appearance changed.
And above all,I never realized how much easier it is to move when your body is light!

"What you put in becomes the result," "Muscles never betray you."
Realizing that,my passion for boxing was reignited.

I went from boxing once a week to four times a week.
I also incorporated HIIT (High-Intensity Interval Training),
and I transformed into someone with a body that is always burning.

My weight is currently 50kg, which is more than it was at one point.
But, my body composition is completely different. I'm much more toned now!

• Muscle mass: Over 37kg

• Body fat percentage: 22-23%

• Metabolic age: 37 years old!

▼ Click here for an article about a 52-year-old who can move incredibly well and has a workout volume that might surprise you

More detailed personal experiences and tips for diet and health management that you can continue in your 50s are available in my paid article, '
To those in their 50s who keep failing at diets—I'll show you all the 'tricks' to keep going'. I've compiled a real record of how I went from gaining weight while boxing once a week to having a metabolic age of 37.

But you know, more than the numbers, the thing that makes me happiest is—
that I've come to 'actually like who I am now.'

I've graduated from letting the scale dictate my happiness.
The 'me whose body has changed' makes me much happier.

If you liked this article, it would encourage me if you followed me ☺️

I intend to keep fulfilling various 'things I want to do' little by little. Updates are every Friday plus occasional casual chats. Please come and take a look.

I'm a web developer who loves tokusatsu and boxing.
On note, I write about my '52-year-old bucket list' and daily records. I'm currently watching about 20 episodes of tokusatsu a week.
On X, I post occasionally about tokusatsu and my daily life under the name 'Yuge'.
If you'd like, please take a look there too.